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A comfortable pillow is key to waking up feeling refreshed without soreness, but it's challenging to know which pillow type is best for you. When shopping for pillows, there are so many options from fill materials to sizes, shapes and even new technologies. How do you find the best pillow with so many choices?

The Good Housekeeping Institute Textiles Lab set out to answer this very question. We have found in our extensive testing (of over 175 pillows!) that it's important to consider your sleeping position and fill preferences before purchasing a pillow. According to George Cyril, M.D., FAAPMR, physiatrist at the Hospital for Special Surgery in New York City, "The hottest topic most of my patients want to talk about is what type of pillow and filling is the best for sleep comfort." To avoid neck pain, he stresses that "the specific brand is not as important as the amount of support a pillow gives for your specific sleeping position."

Continue reading our comprehensive guide to learn about all the different types of pillows so you can find your new dream pillow.

Pillow fills

This is the most important factor to consider since it has the biggest impact on a pillow's comfort and support:

Down

Down pillows are known for their soft, cloud-like feel. Down is a fluffy cluster that comes from the undercoating of the bird. In our Lab evaluation of down pillows, one tester of the Parachute Down Pillow said it was "absolutely dreamy" and felt "like a marshmallow," no doubt due to the lofty down. Down pillows tend to be pricey compared to other fills. If you have a down and feather allergy, opt for down alternative styles instead.

Feathers

While down and feathers both come from a goose or duck, they are not the same thing. Down is a fluffy undercoating cluster, whereas feathers are flatter with quills and come from the bird’s outer covering. Pillows filled with a mix of down and feathers are more affordable and supportive but aren't as fluffy as those made with 100% down. Make sure the pillow has a tightly woven cover to prevent quills from poking through.

Down alternative

Down alternative pillows are typically filled with a synthetic fiber (usually polyester) designed to mimic real down, but they aren't as plush. These types of pillows are great for allergy sufferers and less expensive than their real-down counterparts. Also, down alternative pillows tend to be machine washable and dryer safe for easy laundering. In Lab testing, we were impressed with how well the Tuft & Needle Down Alternative Pillow Set stood up to pressure and held its shape.

Memory foam

Memory foam pillows are made with either solid or shredded foam. Solid foam pillows offer cradle-like support in varying firmness levels. Meanwhile shredded memory foam pillows have bits of memory foam inside, so you can move the fill around to adjust the height for different sleeping positions. Testers who prefer firm support particularly liked Tempur-Pedic Tempur-Neck Pillow, which is solid foam in an ergonomically designed shape. Memory foam tends to trap heat, so hot sleepers should look for styles with perforated foam or added cooling technologies.

Latex

Like memory foam, latex pillows can be either solid or in clusters. Solid pillows offer more structure and cluster pillows are adjustable. Because natural latex comes from the rubber tree (unlike memory foam), it can be organic like Naturepedic's Organic Latex Pillow. With more bounce than memory foam, a latex pillow is immediately soft when you lay your head down, but may not completely mold to the shape of your head like memory foam. Avoid latex pillows if you have a latex allergy.

Kapok

Smooth like silk with the fluffiness of cotton, kapok is a natural fiber that comes from a tree. If you like the feel of synthetic down alternative fibers, kapok has a similar feel but it's natural and can be certified organic. It's not as common as other fills, but the Layla Kapok Pillow, which uses a blend of kapok and memory foam, was a top scorer in our tests for its surprisingly plush yet supportive feel.

Hybrid

Hybrid pillows have become very popular in recent years. These pillows can be made up of a combination of any materials above, but it’s most common to see down alternative fill mixed with memory foam clusters. These pillows tend to offer the best of both worlds, providing structure and support while still feeling soft and comfy — ideal for anyone who wants a pillow that's both supportive and plush. In fact, the winner of our latest pillow test — the Coop Home Goods Original Pillow – is a hybrid of memory foam and down alternative fill.

Wool

These pillows offer great breathability, temperature regulation and softness, but they do not provide much support. Over time, pillows filled with wool may flatten out or clump.

Microbeads

These tiny, styrofoam-like beads contour to the shape of the head, giving firm support. While these are not commonly found in traditional sleeping pillows, they are popular for travel pillows.

Buckwheat

Buckwheat pillows contain buckwheat hulls, which are breathable and conform to your head and neck. They offer firm support which can feel hard, and tend to be noisy when shifting around. In our tests, most testers reported that they would not continue using buckwheat pillows, but some liked the firm support buckwheat offers.

    Pillow sizes

    Standard-size pillows are the most popular, but you may want to opt for larger sizes if you have a larger mattress. Here's a breakdown:

    Standard

    A Standard pillow is 20 x 26 inches and is the most common pillow size. It typically fits into both Standard- and Queen-size pillowcases.

    Super Standard

    These pillows are slightly larger than a Standard pillow in length, measuring 20 x 28 inches. These are usually harder to find while shopping.

      Queen

      Queen pillows are slightly larger than a Super Standard pillow, measuring 20 x 30 inches.

      King

      King pillows are the largest at 20 x 36 inches. These are best suited to pair with King or California King mattresses.

      European

      European pillows are 26 x 26 inches and are typically used as decorative pillows because they are square, making them not as comfortable to sleep on.

      Pillows for sleeping positions and body types

      There’s no one-size-fits-all for pillows. While the best shape and fill height will be determined by your sleeping position and body size, choosing between the materials can be a personal preference. The best pillow will be the one that keeps your spine aligned in a neutral position, is comfortable to rest on and helps keep you asleep all night. Here’s how to pick the best pillow for you:

      Side sleepers

      Pillows for side sleepers should be tall and firm to keep your ears aligned with your shoulders, which prevents your neck from straining in any direction.

      Stomach sleepers

      Stomach sleepers should choose softer and thinner pillows to keep their spine in a neutral position and prevent their head from arching back as they sleep.

      Back sleepers

      For back sleepers or those who change positions, the ideal pillows should fall somewhere in between: They should be thick enough to keep your head, neck and spine aligned, yet not so high that your head gets pushed forward.

        Body type

        Larger-framed bodies should use a taller pillow, whereas smaller frames need something flatter. Medium frames can use something in between.

        Pillow shapes

        Standard

        The most common shape on the market, this one is the typical rectangular pillow you'll likely find when shopping. These pillows are usually sold in Standard, Queen and King sizing.

        Body pillow

        Body pillows are extra long, usually over 50 inches. They're designed to help you sleep on your side as you “hug” them, providing support and pressure-point relief for your arms, shoulders and legs. They are either cylindrical, rectangular or have a U- or J- shape.

        Wedge

        Wedge pillows vary in size and are triangular-shaped to prop up the upper body. These pillows are typically used to help alleviate symptoms of acid reflux, gastroesophageal reflux disease (GERD) and obstructive sleep apnea.

        Cervical/contour/orthopedic

        Cervical pillows, sometimes called contour or orthopedic pillows, are designed to support your neck and head, keeping them in a neutral position while sleeping to minimize strained or stiff neck and shoulder muscles. Many are raised underneath the neck with a dip below the head to align the head, neck and spine. Others have cut-outs and grooves to offer a more comfortable rest. They're usually made of memory foam for optimal support and pressure relief.

        Roll or bolster

        These cylindrical pillows are mostly decorative, but they can also relieve pressure if placed underneath your knees or spine.

        Innovative specialty pillows

        These picks are made with certain specifications, conditions and body types in mind:

        Adjustable pillows

        Adjustable pillows are growing in popularity because they allow you to customize the height or firmness level of your pillow. You’ll find ones that have several insert layers or cluster pieces where you can add or remove the stuffing to find your best shape. Testers appreciated the ability to adjust the height and firmness of their pillow.

        Pregnancy pillows

        Pregnancy pillows come in many different shapes such as C-shaped, U-shaped and J-shaped. These pillows are similar to body pillows, but provide extra support between your legs and under a growing bump, and can help keep users sleeping on their side.

        Sleep apnea pillows

        These pillows are specially designed for people who use a continuous positive airway pressure (CPAP) machine. The pillow has cut-outs designed to accommodate the CPAP mask and cord for those who sleep on their side or stomach.

        Organic pillows

        Organic pillows should be made entirely of organic materials (both cover and fill) with certifications to ensure they follow organic standards throughout production. Our experts have found that while some pillows claim to be organic, they may be mislabeled because only the pillow cover is made with organic cotton.

        Cooling pillows

        Even though cooling pillows won't solve all sweating problems, the right cooling pillow can prevent overheating by drawing warmth away from the head. Some cooling pillows have cooling technology infused in the fabric cover, while others have temperature-regulating materials in the fill, or a combination of both.

        How to choose the right pillow for you

        Before purchasing a pillow, we recommend following these steps to ensure it's a good buy and will feel comfortable night after night.

        1. Identify your sleeping position. This is key to finding a pillow that'll be supportive and comfortable all night long without causing neck pain.
        2. Consider fill material. If you like plush, cloud-like pillows, opt for down or polyester fills, while memory foam and latex are firmer and more supportive.
        3. Lie down on it. Whether you order a pillow online or shop in a store, rest your head on it and see if you like its feel. You should have proper alignment when lying down, so your neck isn't bending in any direction.
        4. Look at the pillow's return policy. Some brands offer sleep-trial periods, so you can sleep on the pillow at home and still have the opportunity to return it.

        Shop every type of pillow

            Headshot of Emma Seymour
            Emma Seymour
            Textiles, Paper & Apparel Lab Associate Director

            Emma Seymour (she/her) is the associate director of the Good Housekeeping Institute's Textiles, Paper and Apparel Lab, where she has led testing for luggage, pillows, towels, tampons and more since 2018. She graduated from Cornell University with a bachelor of science in fiber science and apparel design and a minor in gerontology, completing research in the Body Scanner Lab on optimizing activewear for athletic performance.